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? Willem
Age --- , BW 84.1
Join Date: 2015-02-22.
Following: 6.
Insert Post:
Your are on Thursday 19, Jul 2018
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 84.7
VOLUME REPS SETS BEST EFF BEST INT
3035 46 7 126.65 125
0.1 110 x 1 x 1 EFF 87% INT 88%
0.3 ~86.65 65 x 15 x 1 EFF 68% INT 52%
0.2 ~80.7 65 x 8 x 1 EFF 64% INT 52%
0.1 ~78 65 x 7 x 1 EFF 62% INT 52%
0.1 ~73.15 65 x 5 x 1 EFF 58% INT 52%
0.1 ~73.15 65 x 5 x 1 EFF 58% INT 52%
0.1 ~73.15 65 x 5 x 1 EFF 58% INT 52%


DELETE RENAME Records (PRs) # Parrallel grip chins
VOLUME REPS SETS BEST EFF BEST INT
3174.5 35 5 151.55 147
0.3 ~137.65 BW + 30 x 7 x 1 EFF 91% INT 78%
0.3 ~112.95 BW x 13 x 1 EFF 75% INT 58%
0.1 ~98.35 BW x 6 x 1 EFF 65% INT 58%
0.1 ~95.3 BW x 5 x 1 EFF 63% INT 58%
0.1 ~92.4 BW x 4 x 1 EFF 61% INT 58%


DELETE RENAME Records (PRs) # DB incline press
VOLUME REPS SETS BEST EFF BEST INT
900 45 6 46.65 37.5
0.3 ~26.65 20 x 15 x 1 EFF 57% INT 53%
0.2 ~24.85 20 x 8 x 1 EFF 53% INT 53%
0.1 ~24 20 x 7 x 1 EFF 51% INT 53%
0.1 ~22.5 20 x 5 x 1 EFF 48% INT 53%
0.1 ~22.5 20 x 5 x 1 EFF 48% INT 53%
0.1 ~22.5 20 x 5 x 1 EFF 48% INT 53%


DELETE RENAME Records (PRs) # wide grip Vertical row machine (chest supported)
VOLUME REPS SETS BEST EFF BEST INT
3600 45 6 140 105
0.6 ~106.65 80 x 15 x 1 EFF 76% INT 76%
0.3 ~99.3 80 x 8 x 1 EFF 71% INT 76%
0.3 ~96 80 x 7 x 1 EFF 69% INT 76%
0.2 ~90 80 x 5 x 1 EFF 64% INT 76%
0.2 ~90 80 x 5 x 1 EFF 64% INT 76%
0.2 ~90 80 x 5 x 1 EFF 64% INT 76%


DELETE RENAME Records (PRs) # machine shoulder press (wide grip)
VOLUME REPS SETS BEST EFF BEST INT
1100 20 3 111.7 95
0.3 ~73.35 55 x 12 x 1 EFF 66% INT 58%
0.1 ~61.9 55 x 5 x 1 EFF 55% INT 58%
0.1 ~58.25 55 x 3 x 1 EFF 52% INT 58%


VOLUME REPS SETS BEST EFF BEST INT
360 24 3 60 45
0.2 ~20 15 x 12 x 1 EFF 33% INT 33%
0.1 ~17.4 15 x 6 x 1 EFF 29% INT 33%
0.1 ~17.4 15 x 6 x 1 EFF 29% INT 33%


DELETE RENAME Records (PRs) # Machine lat raises
VOLUME REPS SETS BEST EFF BEST INT
1160 29 5 66.65 50
0.5 ~53.35 40 x 10 x 1 EFF 80% INT 80%
0.3 ~45 40 x 5 x 1 EFF 68% INT 80%
0.3 ~45 40 x 5 x 1 EFF 68% INT 80%
0.3 ~45 40 x 5 x 1 EFF 68% INT 80%
0.2 ~43.65 40 x 4 x 1 EFF 65% INT 80%


DELETE RENAME Records (PRs) # DB triceps extensions
VOLUME REPS SETS BEST EFF BEST INT
922.5 41 4 53.35 40
0.5 ~30 22.5 x 20 x 1 EFF 56% INT 56%
0.2 ~27 22.5 x 7 x 1 EFF 51% INT 56%
0.2 ~27 22.5 x 7 x 1 EFF 51% INT 56%
0.2 ~27 22.5 x 7 x 1 EFF 51% INT 56%
Posts on July 19th